May 16, 2022

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11 scientific tips to improve fitness

all runnersFrom those who want to improve their marathon record to those who simply aim to reach the finish line for 5 km, They look for ways to improve their performance. And what better way to do that than Rely on scientific research? In recent years, several studies have been published aimed at understanding how physical fitness can be improved. Here you can find 11 whose results can help you in your running.

sleep sleep

If you usually sleep nonstop throughout the night, you’re in luck. A study appearing in the journal Sleep found that sleeping for eight hours in a row reduced the chances of dehydration. Participants who slept six hours a night were 16 to 59 percent less hydrated than participants who rested for eight hours in a row. Dehydration can interfere with cognitive and even physical performance (invalidating running). And if you were already dehydrated before running, losing sweat during exercise will only make matters worse.

Keep your vitamin D levels high

There are many vitamins and minerals that runners must get from their diet. Among the most important is vitamin D, in a study published in the European Journal of Preventive Cardiology, participants with higher levels of vitamin D also had a higher VO2, an indicator of good fitness. A vitamin D value of 20 ng/mL to 50 ng/mL is considered normal, while values ​​below 12 ng/mL indicate a vitamin D deficiency. But to find out these values, you need to take a blood test. To make sure you get enough vitamin D, eat foods like egg yolks and oily fish, and also spend time outdoors.

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Get more protein

Do you want to do your personal on 5 or 10 km? In addition to your training plan, nutrition is also important. Specifically, the amount of protein you eat. According to a study published in Medicine & Science in Sports & Exercise, runners who took in a high amount of protein — 1.8 grams per pound of body weight — ran 1.5 percent 5 kilometers (about 16 seconds), faster than runners who took less.
So, according to this research, if you weigh 60 kg, you should be getting about 108 grams of protein per day. Foods like chicken, turkey, fish, tofu, tempeh, and beans are good sources of protein that will help you improve your performance.

Snack before bed

According to research published in the British Journal of Nutrition, eating cottage cheese about 30 to 60 minutes before bed can help build muscle while you sleep. And more muscle means you can run faster for a longer period of time, so your training and racing will get a huge boost.

Don’t miss breakfast

More evidence that breakfast is indeed the most important meal of the day comes from a study published in the American Journal of Physiology: Endocrinology & Metabolism, which found that the morning meal helps the body burn carbohydrates better and thus increases resistance. The best solution is a breakfast rich in carbohydrates and proteins.

Put more iron on the table

Although you’ve likely heard of iron, you may not know much about it and why it is so important to runners. The truth is that this mineral is essential for runners because it gives energy and is indispensable for supplying your muscles with oxygen.
Foods like oysters, red meat, white meat, fish, eggs, tofu, raisins, whole grains, spinach and legumes are all good sources of iron to include in your diet regularly.

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Think like heroes

Who knows how great champions like Eliud Kipchoge win races? Of course they train, but they also have a good amount of mental tricks that they use when the going gets tough. And a study, published in the International Journal of Sports and Exercise Psychology, found that using the same strategies as professional runners — such as focusing on breathing, paying attention, or using self-motivating phrases — can also improve runners’ performance.

keep running

Running regularly has a beneficial effect on many aspects of your life, improving mood and relieving stress to name a few. But a study appearing in the Journal of Applied Physiology also showed that those who exercise habits of life, and accumulate kilometers regularly year after year, show the heart capacity and muscular condition typical of people less than a few decades old. 70-year-olds who trained for the past 50 years had a VO2 max similar to people younger than 35, and women of the same age who continued training for the same length of time had a similar VO2 max to people 15 years younger. Furthermore, the older participants had similar muscle composition to those in their 20s.

Drink (more) coffee

There are few things runners love more than a cup of coffee (okay, the best of all) and several studies show that caffeine has multiple benefits when it comes to running: It can make you go faster, and it gives your muscles more strength. and helps them. Recover faster, as well as improve your focus. So, go ahead and grab a cup of espresso before your workout.

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Are you ready to test the ladder?

No matter how fast or how long we’ve been running, the idea of ​​going up stairs can still be “tiring” and always tempting the elevator. But a study submitted to the European Society of Cardiology’s EuroEcho-Imaging found that people who could climb three or four flights of stairs in 45-55 seconds without having to stop had the best aerobic fitness and the lowest risk of dying early. For cardiovascular problems, cancer or other diseases. So next time, don’t take the elevator.

Weights friendship

According to a study published in the American Journal of Epidemiology, by adding weight training to your training program as a form of cross-training (alternative sports for running), you can live longer. The study suggests that those who regularly boosted their risk of early death increased by 23%. So, find a gym, find a trainer or buy some tools from home and… start working.